My Recipe

Hot and Sour Shrimp Soup


12 pieces large frozen shell-on shrimp
4 oz fresh button mushroom (sliced)
1½ oz celery (sliced)
3 oz canned straw mushroom (drained)
about 1½ oz lmongrass
4 pieces lime leaf
3 slices galangal
2 tsp Thai chili paste
1 piece or to taste fresh Thai chili (finely sliced)
5 to 6 sprigs cilantro (chopped)

Broth and Seasoning:

3 cups Chicken broth (Or 2 tsp chicken broth mix + 3 cups water)
1½ Tbsp lime juice
1-1/3 Tbsp fish sauce


  1. Thaw frozen shrimp in refrigerator overnight or in a colander under running cold tap water. Peel shrimp and devein, if any. Dry shrimp with paper towel.
  2. Trim the base of lemongrass stem and remove the tough outer layers. Cut the stem into 1/2-inch pieces. Bruise with knife or cleaver.
  3. Rinse lime leaf and galangal before using.
  4. Cut straw mushroom into halves or big ones into 3 or 4 pieces. Rinse and drain.
  5. Bring chicken broth to a boil. Add lemongrass, lime leaf, galangal and chili paste. Bring to boil again. Cook on medium heat for 5 minutes.
  6. Add button mushroom, straw mushroom, celery, lime juice and fish sauce. Cook for another minute.
  7. Add shrimp. Cook until shrimp turns pink and liquid reboils again.
  8. Pour into individual serving bowls. Sprinkle chili and cilantro over soup. Serve hot.

Nutrition value for 1/3 portion of recipe:

Calorie 109, Fat 1.9 g, Carbohydrate 11 g, Fibre 1 g, 2 g, Cholesterol 102 mg, Sodium 1,730 mg, Protein 14 g.

Little or No Benefit from Nutrient Additions to Vitamin Waters and Energy Drinks

New study reveals nutrient content and on-package marketing are out of tune with dietary needs and conventional nutritional science

A new study by researchers working at the University of Toronto and Ryerson University investigated the nutritional benefits of novel beverages (vitamin waters, energy drinks, and novel juices) sold in Canadian supermarkets by assessing their micronutrient compositions. The findings were published today in the journal Applied Physiology, Nutrition, and Metabolism.

According to the study novel beverages sold in Canadian supermarkets revealed extensive nutrient enrichment. On-package marketing highlighted nutritional attributes such as immune support and antioxidant properties, and some made claims related to specific nutrients. In addition, nutrients were often juxtaposed with messages related to performance and emotional well-being, benefits that go beyond conventional nutritional science.

The study found extensive micronutrient additions at levels often well in excess of nutrient requirements. The most commonly found nutrients were vitamins B6, B12, C and niacin. With the exception of vitamin of C, young Canadian adults – the likely target group for these products – are already consuming enough of these nutrients to meet their needs.

Naomi Dachner, a researcher in Nutritional Science as the University of Toronto said, “While our findings suggest that consumers stand to reap little or no benefit from the nutrient additions in novel beverages, most products were being marketed as if they provided a unique benefit to the consumer through the nutrient additions.”

After novel beverages began being regulated as foods instead of Natural Health Products, their labels changed to meet food labeling requirements, but there was relatively little change in their nutrient composition or marketing.

Dachner explained, “Most of the nutrients permitted for addition are allowable at levels well above nutrient requirements, and, the new guidance is not designed to steer manufacturers towards the addition of nutrients that would address existing nutrient inadequacies in the population.”

“Novel beverages are now required to display Nutrition Facts tables which may facilitate comparisons between products, but this information will not enable consumers to differentiate potentially beneficial nutrient additions from others.”

The study raises questions about what measures need to be taken to ensure that consumers of novel beverages are not misled or exposed to unnecessarily high nutrient loads with no potential benefit.

Source: EurekAlert!

What’s for Lunch?

Chinese Set Lunch

The Menu

  • Pickled Mustard Green
  • Hot and Sour Soup
  • Black Vinegar Sweet and Sour Pork
  • Dessert – Almond Tofu (Picture below)

Baked Maple Ham


8 lbs smoked ham, bone-in
1 tsp cinnamon
1 tsp cloves for decorating
1/2 cup brown sugar
1 cup maple syrup
1 cup water


3 blood oranges, zest removed
1 cup cooking liquid from ham
1/4 cup blood orange juice
1/3 cup Cointreau
2 tbsp butter
juice of 1/2 lemon


  1. Preheat oven to 350ºF.
  2. Remove skin from ham and score fat into diamonds. Rub with cinnamon and stud centre of diamonds with cloves. Place in roasting pan.
  3. In small bowl, combine brown sugar, maple syrup and water. Pour around ham. Bake 10 minutes per pound, basting frequently.
  4. Zest oranges, peel and segment oranges.
  5. In saucepan, over medium heat, combine cooking liquid and orange juice. Bring to a boil and reduce by half. Add zest, Cointreau, butter and lemon juice. Bring to a boil and then remove from heat.
  6. Carve the ham. Serve with orange segments, sauce and vegetables.

Makes 12 servings.

Source: Gusto!

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